Stop measuring days by degree of productivity and start experiencing them by degree of presence. —Alan Watts
Mindfulness emphasizes using simple meditative practices to focus your attention on the present moment. But there are other ways of cultivating presence, such as active listening, savoring a meal, expressing gratitude, and treating yourself and others with kindness and compassion. These practices also help lift your spirits, deepen your connections with family and friends, and replenish your enthusiasm for living life to its fullest.
Here are a few formal and informal methods for shifting your awareness away from negative thoughts and feelings and paying closer attention to the here and now:
Mindful Breathing. Sit comfortably, close your eyes, follow your breath, and bring your attention back when your mind wanders
Slow Eating. Savor every bite, flavor, texture, and delicious fragrance.
Gratitude Practice. Take a moment each day to reflect on what you're thankful for—like a kind gesture, a beautiful sunset, or even a warm cup of coffee. Keep a gratitude journal.
Supportive Conversations – Encouraging conversations about hopes, dreams, and positive experiences can reinforce an optimistic mindset.
Body Scan – Focus on different parts of your body, usually from head to toe. Notice any tension, sensations, or areas of discomfort without trying to change anything—just observing
Volunteering – Engaging in acts of service shifts focus away from personal stressors and toward the needs of others, cultivating a deeper connection with presence and a sense of purpose.
Mindful Tasking – Focus on doing one thing at a time, whether it’s brushing your teeth, working in the garden, or taking your medication. Giving your full attention to a simple task can feel surprisingly peaceful.
Loving-Kindness – Silently send kind thoughts to yourself and others, like “May I be happy, may you be safe.” It fosters compassion and connection with the world around you.
Active Listening – When someone talks to you, really listen—without planning your response or getting distracted. It makes conversations richer and relationships stronger.
Encourage a Positive Outlook – Focusing on what is going well rather than dwelling on limitations can shift perspective.
Forest Bathing. Spend time in nature, gently basking in the sights, sounds, and colors of the environment surrounding you.
The key to staying mindful is consistency and bringing attention to the present moment without judgment. Start small and gradually incorporate those practices into your daily routine that open the door to the many benefits of mindfulness.
If you have any questions or want to learn more, let’s talk. A free online or phone session can be scheduled here.